Bowflex Blaze Owners Manual - Page 44

Trunk Rotation

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Muscles Worked: Rectus Abdominus, Obliques, and Serratus Anterior Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your chest lifted, shoulders pinched, abs tight, and a slight arch in your lower back. • This exercise must be performed correctly-failure to do so could result in injury. Use only low weight Rods. • Keep all motion in your torso. • Move only as far as your muscles will take you-do not use momentum to increase your range of motion. Trunk Rotation START Abdominal Exercises FINISH Start • Sit sideways on the Bench, one side toward the Power Rod® unit. • Grasp the Handgrip closest to you with both hands. • Raise both arms up near shoulder level, hands extended over the leg closest to the Power Rod® unit. • Keep your elbows slightly bent. Action • Tighten your entire abdominal area, and slowly rotate your rib cage and arms away from the Power Rod® unit 30-40o, as if you were rotating with a rod through the middle of your spine. • Slowly reverse the motion, returning to the Start position without relaxing muscle tension. 44

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44
Abdominal Exercises
Trunk Rotation
Muscles Worked:
Rectus Abdominus, Obliques, and
Serratus Anterior
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, shoulders
pinched, abs tight, and a slight arch in
your lower back.
• This exercise must be performed cor-
rectly—failure to do so could result in
injury. Use only low weight Rods.
• Keep all motion in your torso.
• Move only as far as your muscles will
take you—do not use momentum to
increase your range of motion.
START
FINISH
Start
• Sit sideways on the Bench,
one side toward the Power
Rod
®
unit.
• Grasp the Handgrip closest to
you with both hands.
• Raise both arms up near
shoulder level, hands
extended over the leg closest
to the Power Rod
®
unit.
• Keep your elbows slightly
bent.
Action
• Tighten your entire abdom-
inal area, and slowly rotate
your rib cage and arms away
from the Power Rod
®
unit
30-40
o
, as if you were rotating
with a rod through the middle
of your spine.
• Slowly reverse the motion,
returning to the Start posi-
tion without relaxing muscle
tension.